The Weekly Pep Talk #189
Start April 9, 2012
Words to Live By: Fear is that little darkroom where negatives are developed. – Michael Pritchard
WOW Woman of the Week: Robbi Cook, from humble beginnings, you stuck with the program and made big progress. And, it’s not over yet. Keep up the good work Robbi. You are doing just what I hoped for WOW Members, making this an ongoing part of your life. Perfect!
Upcoming Events of Note:
- Sports Nutrition Seminars (15 Minute Quickies) Saturday, April 14 at 2:45
- Nike Women’s Half Marathon – Enter Lottery Now! Deadline April 20! Group ID R1YLQT
- April 29 Run plus brunch in Napa – Further details will be coming SOON!
- May 4 Runners’ Feast
- Practice on the See Jane Run Half Marathon Course May 20
- See Jane Run 5K and Half Marathon June 3 – get registered!
- 6 Week Power Walking, Summer Clinics for Aspiring Racers (start SF Wed. June 6, Piedmont Mon. June 11) – details coming soon
- 6 Week Intermediate Running Clinic (details coming) – Wed Eve in Piedmont or WC (start Walnut Creek June 6, Piedmont June 13)
- Weekend, Half Day Hill Clinic at Sawyer Camp June 30 (details coming)
Details for these special events are on meetup or below
Dear WOW Members and Interested Readers,
Vacations are good for many reasons. They allow you to look at things differently. I had a great trip to Boston and New York with my daughter and was pleasantly surprised by the insight gained while away. You women, in the WOW Team, who run with me on a regular basis, are very special. I know this! This was not the insight. What I realized was that I need to let you know how much I appreciate what we share.
In context, many of you are aware that I want the WOW Team to expand and be a national (eventually international) program. I want to accomplish this through online coaching support and neighborhood workout groups throughout the country.
However, without you, WOW Team local members, I would not know what a successful program we have. I would not have realized how meaningful our relationships have become and how, over time, we have grown as athletes! We are truly a team! We support each other; we push each other; we make each other accountable; we develop friendships; we grow because of knowing each other; we pace each other; we are creating lifetime fitness because we have found the pieces that make fitness an ongoing and essential segment of how we live. WOW!
When I had the time and space to realize this I knew the next step was to tell you, each of you and all of you how special we are as a group. WOW Team Members share a bond that, when given time to grow, taken seriously, and committed to, gives us the priceless gift of belonging. We belong together as WOW Members and each of us is better individually for what we gain from being a group.
Please share what we have, as WOW Team Members, with other women. Our gift will become more valuable with each new woman who shares the magic with us.
Go WOW Team! – Coach Stephanie
Sunday Talk about Knee Pain and How to Prevent or Treat It – Dr Sandy Baird will talk to us this coming Sunday in Emeryville – We have rescheduled guest speaker, Dr. Sandy Baird, from InnerSport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at email@example.com. Sandy will be talking at about 10:00 and will also offer one on one consultation. Her bio is very impressive and is listed in full on the meetup site at http://www.meetup.com/GoWOWTeam/events/44872112/.
Bring a snack and plan to stay after the workout to listen to Dr. Sandy.
Nike Lottery is Open. Deadline to Register April 20
Lizette and Laura have been helping with details on the WOW Team training for the Nike Half Marathon on Sunday, October 14, 2012. If you want to join the lottery group drawing with WOW for this event, you must register by April 20! Details are on the Winners Circle and on the Nike site. Be sure to use our code listed above. You will not be charged unless we get into the lottery.
Whether or not we get into Nike, we will also train for the San Jose Rock’n’Roll Half Marathon on October 7 and (unofficially) some women want to train for the Redwoods Half Marathon on October 21. We have a full fall ahead of us
Summer Hiatus - Just so you know my plans, WOW will use the summer to work on technique and developing an individualized, year round, fitness program. We will keep our workouts shorter for the month of June (after racing at See Jane Run) through Monday, July 16 when we will begin picking it up again for San Jose or Nike in the fall.
Why and how? - If, in fact, WOW is to be a year-round, ongoing fitness program, we all need some down time, some maintenance time, some lower intensity periods. How to do this? Use the summer for shorter, more skill-focused, and fun runs, just for the heck of it! Want to enter a few 5 or 10K races? This is the time! Want to try a cross country race or tough mudder, trail run? Go for it! A summer break means you have an opportunity to work on your own goals… or not.
Track Clinics, Hill Workouts, etc.- I’ll add a few more skiils to your portfolio during the summer that you can practice as you enjoy your freedom of movement, just for the heck of it!
Does this sound OK? Let me know your thoughts.
Sports Nutrition and Weight Control - I want to invite you to a talk this Saturday that will introduce you to some nutrition concepts related to sports, weight loss and good health, overall. It will be right before my normal online coaching call and everyone is invited to participate. Please RSVP on meetup if you plan to attend and I will send the call-in information.
Time: 2:45 – 3:00, Saturday, April 14
Topic: Sports Nutrition – Energy and Weight Control
Where: WOW’s Virtual Coaching World
Cost: No Charge
RSVP: on meetup
Upcoming Random Races and Opportunities:
April 14th – Redwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5 – 2012http://www.ocmarathon.com http://www.ocmarathon.com/ The OC Marathon and Half Marathon
May 5-6, 2012 – Gather your friends, co-workers or families (12 member teams). Decorate 2 vans. Dress your best (costumes optional). Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz. Join California’s Longest Party on 650.508.9700 or email firstname.lastname@example.org.
May 6, 2012 – Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
May 20 – The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012 – Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose
October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org
November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – www.malibumarathon.com / www.malibusupathlon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
Photo #1 – Iris T and Robbi C after See Jane Run 2011. Photo by Lauren Ganes
Photo #2 – The WOW Team after See Jane Run 2011 – Photo by Lesley’s Hubby
Photo #3 – I really do love this photo from Lafayette Reservoir – by Lauren Ganes
Photo #4 – More Lafayette Reservoir – by Lauren Ganes
Photo #5 – At the Oakland RunFest Expo – Photo by Kosheno’s special friend
Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public Facebook Page and I’ll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I’ll check in on both. Go WOW Team!